28 Nov Good Fiber
One of the best things that you could do on your own to protect your heart is increase your dietary fiber.
We’ve been hearing about FIBER for years now, and although it’s a subject that seems to have faded from the limelight, the fact remains that an increase of dietary fiber is one key towards digestive and heart health!
An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.
Numerous studies have produced compelling evidence to support this. In a Harvard study of over 40,000 male health professionals, researchers found that a high total dietary fiber intake was linked to a 40% lower risk of coronary heart disease, compared to a low-fiber intake. Another study of over 31,000 California Seventh-Day Adventists found a 44% reduced risk of nonfatal coronary heart disease and an 11% reduced risk of fatal coronary heart disease.
So many options!
There are many natural forms of good fiber and it’s not necessary to take a fiber supplement. You should strive to eat 32 grams of fiber each day. If you are following a heart-healthy regimen, remember that grains and sugars are on your list of foods to avoid, so make sure your sources of fiber are primarily vegetables, seeds, and fruits.
Here are some suggestions:
- Chia seeds
- Organic Psyllium
- Vegetables such as broccoli and brussels sprouts
- Root vegetables and tubers, including onions and sweet potatoes
- Flax seeds
- Green beans
Chia seeds add dietary fiber, and are also high in Omega 3 fats which are necessary for heart health and balance. They’re rich in antioxidants, and minerals, including calcium, phosphorus, magnesium, and manganese. These minerals are important for regulating blood pressure, body weight, energy metabolism, and DNA synthesis. There are many recipes using chia seeds on the internet.
Organic psyllium helps optimize cholesterol ratios, and reduces your risk of heart disease by lowering blood pressure, strengthening your heart muscle, and improving lipid levels. Psyllium also increases satiety, helping you to lose weight.
Include chia seeds or organic psyllium in your morning smoothie along with your favorite seasonal berries. Enjoy and have fun!
Before starting any diet regimen, check with your physician to see what’s best for you.